The Hurried Man's Guide To: Marathon Training

How screwed are you?

That's the question as the fall marathon you've signed up for approaches. If you've been running ten to 15 miles a week, though, you can still finish by radically condensing the usual 18 or more weeks of running and cross training. We asked Bob Glover, author of The Runner's Handbook, for a modified plan that will get you race ready in a mere ten.

WEEK 1: 18 miles total. Longest run of the week: 8 miles.

Mix up your shorter runs so the distances and intensity vary. Augment those runs with leg-saving nonimpact workouts like swimming, biking, and the elliptical trainer.

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WEEK 2: 21 miles. Long run: 11.

Long runs teach your body to burn fat for fuel and get your brain accustomed to an extended slog. Take it slow; you should be able to run and hold a conversation.

WEEK 3: 25 miles. Long run: 15.

Start doing crunches and other core exercises so you can stay upright for 26 miles. And buy yourself moisture-wicking shirts.

WEEK 4: 23 miles. Long run: 10.

Find a short race to practice running in a crowd, holding a pace, and navigating lines for the Porta-Johns. Reward yourself with a pair of RaceReady LD running shorts.

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WEEK 5: 30 miles. Long run: 18.

Buy some lightweight shoes for the race. Put 30 or so miles on them, then save them for race day. They'll feel like a secret weapon.

WEEK 6: 25 miles. Long run: 10.

A ten-mile run is now easy, so use your energy to buy socks, light gloves, and that savior of nipples and nether regions, BodyGlide.

WEEK 7: 30 miles. Long run: 20.

Effortwise, 20 miles is only the halfway point, though actual agony may vary. At least you just burned a day's worth of calories.

WEEK 8: 25 miles. Long run: 10.

Now begins the taper, the systematic reduction of mileage to rest your tired ass for race day. Nothing extra you do from here on out can really help your race performance.

WEEK 9: 20 miles. Long run: 6.

Start carb-loading to top off your body with glycogen. But make sure you're including lots of fiber or you'll be bound up like a Christmas package.

WEEK 10: At least 12 miles. Marathon.

Check the race-day forecast, and remember that it will feel 20 degrees warmer. Relax--at this point, the challenge is as much mental as physical. But don't start out too fast or you'll be in for a world of hurt.